Tag Archives: zarzuela

Type 2 Diabetes and the Path to Wellness

Hi, I’m Doctor Zarzuela. I’m one of the doctors here at Maryland Primary Care Physicians.

We’ve all seen the negative consequences that our American lifestyle and diet can have.Poor eating habits, inactivity, and stress – it all takes a toll and can lead to diabetes.

If you’ve been diagnosed with type 2 diabetes, it’s time to take steps to manage the disease.

Let’s start with the most important thing to know – and that is your health is in your hands.

You can improve your diet. You can get out and start moving. And you can reduce your stress.

You can join other diabetes patients just like you, who made the changes.

Your primary care doctor can provide the support and the tools to succeed  ─  like a glucose monitor to help you stay on track. And you may be referred to a nutritionist, to help you eat better.

As you do the right things to bring your blood sugar back to normal and keep it there, your primary care doctor will be your biggest fan.

It starts with making the changes that can make you healthy again. You’ll see for yourself – your health is in your hands.

For more information, or help managing your diabetes, contact Maryland Primary Care Physicians.

Jose Zarzuela, M.D.

Dr. Zarzuela received his medical degree from the University of Maryland School of Medicine and is certified by the American Board of Internal Medicine. He sees patients in MPCP’s Pasadena office.

Type 2 Diabetes: Your Health Is in Your Hands

Q&A with Dr. Jose Zarzuela

Q: What is diabetes?

A: Diabetes is a chronic health condition when your body can’t properly use the glucose (sugar) you get from food, causing it to build up in your blood to unhealthy levels. If not controlled, diabetes can lead to heart and blood vessel disease, stroke and kidney failure, among other things.

Q: How many people have diabetes?

A: Type 2 diabetes, the most common kind of diabetes, is a growing problem. An estimated 23 million Americans have it, and many more are at risk for developing it.

Q: How do you get type 2 diabetes?

A: Risk factors include a family history of diabetes and ethnicity: African Americans, Hispanics and American Indians have higher rates. But negative factors in our American lifestyle, including obesity, inactivity and stress, can also increase your risk. In fact, 80% of people with type 2 diabetes are overweight.

Q: If I get type 2 diabetes, will I be on medicine the rest of my life?

A: No. Medicine is often helpful, but many of my patients have made lifestyle changes to successfully manage their diabetes and minimize its effects on their health. You can, too.

    1. Improve your diet: Keep track of your carbohydrates so you don’t go overboard, and stay away from sweet drinks and other sugary foods. Get lots of dietary fiber through plant-based foods like fruits, vegetables and whole grains. Avoid foods with trans fats, and get lean protein from sources such as fish, chicken, dairy, beans or vegetables. You doctor may also refer you to a nutritionist to help you eat better.
    2. Get up and start moving: 30-60 minutes of moderate exercise each day, like walking, biking and swimming, can help you lose weight and keep it off.
    3. Reduce your stress: Stress pushes up blood glucose and raises your blood pressure. Ways to reduce stress:
      • Do breathing exercises
      • Tense your muscles and then release them
      • Go on a walk or jog
      • Stretch
      • Do an activity you enjoy, like a hobby
      • Replace negative thoughts with positive ones.

As you do the right things to bring your blood sugar back to normal and keep it there, your  doctor can provide support and tools to help you succeed  ─ like a glucose monitor to help you stay on track. In many cases, patients who make healthy lifestyle changes are eventually able to stop taking diabetes medicine.

Managing your diabetes starts with making the changes that can make you healthy again. You’ll see for yourself – your health is in your hands.

Jose Zarzuela, M.D.

Dr. Zarzuela received his medical degree from the University of Maryland School of Medicine and is certified by the American Board of Internal Medicine. He sees patients in MPCP’s Pasadena office.

Hop on a Bike to Get Fit, Lose Weight

By Jose Zarzuela, M.D.

When it comes to exercise, it’s hard to beat bicycle riding. Biking combines cardiovascular fitness with building strength and stamina – and it’s fun.  You can get a good workout while enjoying a ride in the park.  And people of all ages and fitness levels can do it.

There are many benefits to biking:

It’s one of the easiest ways to exercise. You can ride a bicycle almost anywhere, at any time of the year. All you need is a bike and half an hour several times a week.

It tones you all over.  Biking improves general muscle function with little risk of strain or injury. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. Gripping the handlebars also helps tone your upper body.

It’s great for your heart.  You can easily boost your heart rate for a good cardiovascular workout. Pump it up by including hills in your ride. Studies have shown that 30 minutes of moderate riding three times a week can help lower your blood pressure and LDL (bad blood cholesterol), reducing your risk of heart disease.

It boosts energy. Research has shown that bike riding improves energy and decreases fatigue. How? Cycling triggers your brain to release the neurotransmitter dopamine, which is linked to energy.

It’s kind to your joints. Riding a bike puts a lot less stress on your knees, ankles, and spine than running or other high-impact exercises. Most people can easily ride moderate distances without much strain or pain.

It promotes weight loss. Riding can burn hundreds of calories per hour, depending on your size and how fast you go. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride. This chart shows how many calories you can burn on a bike.

It helps reduce stress. Like any regular exercise, riding can reduce stress and depression and improve well-being and self-esteem.  It’s also a good way to be enjoy nature and refresh your mind and soul.

Before you hop and pedal away, keep a few things in mind:

Most people can do bike riding. However, if you’ve been inactive, it’s a good idea to consult a doctor first. Your doctor can advise you regarding your limits and capacities and what you should avoid doing.

Be safe. Biking is fun, but it’s important to get the right equipment for the activity. Always wear a helmet and consider knee pads and elbow pads in case of falls. And if you plan to ride on the streets, make sure you obey all traffic laws, use proper hand signals, and wear bright, visible clothing so cars can easily see you.

Start off easy. For beginners, begin by riding 30 minutes three times a week. Gradually increase the number and length of your rides as you gain strength and experience.

Speed up slowly. Gradual increases in speed are an important aspect of fitness cycling. Cycling can be strenuous, so the key to successful fitness riding is to be patient and not hurry in increasing your limits.

Once you’ve built up your strength and endurance, there are many enjoyable bike rides to take in the Baltimore-Washington area. They vary in length and difficulty. Here are links to some of them:

Maryland:

http://www.traillink.com/stateactivity/md-bike-trails.aspx

https://www.bikemaryland.org/resources/riding/trails/

Washington, D.C.:

http://bikewashington.org/routes/all.htm

Jose Zarzuela, M.D.Jose Zarzuela is an MPCP partner and practices in our Pasadena office. He is certified by the American Board of Internal Medicine.

Treatment for Strains & Sprains

by: José Zarzuela, M.D.

With the great summer weather, more of my patients are hitting the tennis court, biking, running or taking up water sports. But with more- or new- activities can come minor sports-related injuries.

The first-course of treatment I recommend for most minor sprains (twisted or wrenched ligaments) and strains (overstretched muscles or tendons) is the PRICE method:

  • Protect the injured area
  • Rest the affected limb or area
  • Ice or apply a cold pack right after injury
  • Compress lightly with an ace bandage or brace
  • Elevate the injured limb to reduce swelling and speed healing

If you don’t feel improvement in a few days, follow up with your doctor.

Jose Zarzuela, M.D.

Dr. José Zarzuela practices at the MPCP Pasadena office.